A personal pizza made entirely in the pan: a flatbread base, a quick spinach-garlic tomato sauce, chopped chicken, red onion and cheese, steamed under a lid so the cheese melts. Each pizza is 44.5g of protein for 398 calories.

Trapping steam with a lid melts the cheese without an oven — that’s the whole trick.

Ingredients

  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, chilli powder, oregano — to taste
  • For the pizza sauce
  • Tomato sauce (or pizza/pasta sauce) — ½ cup [P 2 C 8 F 0]
  • Spinach — 1 cup, chopped
  • Minced garlic — 2 tsp
  • For the base & toppings
  • Flatbreads — 2, whole wheat [P 12 C 62 F 4]
  • Low-fat cheese — ¼ cup (marble or mozzarella) [P 9 C 2 F 6]
  • Red onion — 1 small, sliced

Method

  1. Cook the chicken. Season and pan-cook 6 minutes a side, then chop small.
  2. Make the sauce. Toast the garlic 1 minute, add tomato sauce and spinach, cook until the spinach wilts; remove.
  3. Build. On medium heat, top a flatbread with sauce, a little cheese, chicken and onion, then more cheese.
  4. Melt. Add a splash of water to the pan edge and cover to steam the cheese. Cut into 4 slices. Repeat for the second.

What to eat it with

  • Hot sauce drizzle — optional.
  • A side salad.
  • Chilli flakes.

Variations

  • Your toppings: peppers, mushrooms, turkey pepperoni.
  • Oven version: bake instead of pan-steaming.
  • Lower carb: a thin or low-carb flatbread.

Honest notes

  • Fibre: about 4g a pizza, from the flatbread and veg.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-pizza 398 cal / 44.5g protein listed; no correction needed.